Project Rose Group Fitness

Project Rose Group Fitness


What is HIIT-High-Intensity Interval Training?

What is High-Intensity Interval Training? 

High-intensity interval training involves alternating short bouts of intense anaerobic exercise with longer periods of low-intensity exercises. HIIT training sessions typically last less than 30 minutes. A standard HIIT training session starts with a warm-up. 

There is no standard for HIIT training. People will adjust the HIIT training according to their fitness level. Some people will sprint hard for 30 to 40 seconds and then jog for one or two minutes. They will keep alternating and repeating the cycle for 20 to 30 minutes. 

Benefits of HIIT Training 


HIIT workouts are ideal for people who have a busy schedule. You may not always have the time to spend an hour working out. HIIT workouts allow you to get more done in less time. Studies have shown that doing a HIIT workout for 15 minutes is just as effective as working out for one hour. 

Burn More Fat 

HIIT workouts burn more fat and calories than your standard workout. Not only will you burn a lot of calories and fat while you are working out, but you will also burn more calories and fat at rest. In fact, your body will stay in fat-burning mode for 24 hours after your workout. 

Healthier Heart 

HIIT workouts help improve your heart health. Pushing your body to the limit helps the heart get stronger. If your heart is stronger, then you will have more endurance to complete your daily activities. 

No Equipment Necessary 

You can do a HIIT workout just about anywhere because no equipment is required. Working out without equipment can be just as effective as working out with equipment. In fact, if equipment is not used the right way, then it can make your workout less effective. 

Lose Weight, Not Muscle 

Certain workouts can cause you to lose your muscle along with weight. HIIT workouts help you lose weight without losing your muscle. 


Your body will not change unless you challenge it. HIIT workouts are one of the most challenging workouts that you can do. You may be in pain during the workout. However, the pain will be worth it in the end.


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